Speed Work for Beginners

Written By Killian Barry

What is speed work?

Speed work is just what it sounds like- specific workouts that help improve your speed and running efficiency. There are multiple types of speed workouts, but I think it’s important to start with the most simple first before progressing to sessions that manipulate too many variables or have you running at 90% of your max speed. 

Three types of speed work for beginners: 

  • Strides 

  • Pick-ups 

  • Tempo/threshold runs 

I often progress runners through these workouts in the order listed above.

Strides – 

Strides are a great intro into speed work. They are short bursts of speed, usually 20-30 seconds, in which intensity/speed can be adjusted to suit the runner. Strides are relatively low stress on the body and simple, making them a great choice for beginners or those started to ease back into training after an injury. 

Strides can be performed at any part of a run- before, during, or after an easy effort. They’re also a great choice as a warm-up before a race. 


Purposes

  • Recruitment of fast twitch muscle fibers (used for faster/more explosive movements)

  • Addition of speed to easy efforts 

  • Used to work on form and muscle recruitment when semi fatigued

  • Plenty of recovery between sets 

Example: 

30 minute easy run 

3 sets of 20 second strides 

  • 5 second acceleration  

  • 10 seconds at prescribed effort

  • 5 second deceleration

Pick-ups –

Pick-ups can be used as a progression of strides. The intensity can vary, but the duration is longer than what you perform during strides. 

The great thing about pick-ups is that you can start with as little of time and effort as you need and work your way toward more intense paces. It’s a great stepping stone to higher intensity workouts like tempo runs. 

Ex:

20 minutes warm up 

3 minutes effort level (RPE) 5/10, 3 min easy recovery x 3

10 min cool down 

Tempo/Threshold Runs-

Tempo/threshold runs are longer sustained efforts. The intensity can vary, just like the previous two workouts, and duration can be anywhere from 10-70 minutes. 

The pace should feel comfortably hard. 

Intensity may vary from 10k pace to marathon pace. 

Ex:

20 minute warm up 

10 min tempo (RPE 6)

20 min cool down 

The most important thing with any speed work is to GRADUALLY progress yourself. Any type of added intensity increases the load on muscle, tendon, and bone. That’s a good thing as long as it’s done strategically and with purpose. If you’re wanting more guidance around how to incorporate speed work into your training, that’s exactly what I do as a run coach. Book your discovery call here!

References 

Magness, Steve. The Science of Running. 2014.

Killian Barry